Recognizing Triggers

We hear the phrase, “I was triggered,” but how do we truly understand what it means? When we hear this, it’s typically related to trauma experiences. Did you know that traumatic experiences can have long-lasting effects that manifest over time through senses such as a sound, smell, sight, or feeling that reminds us on a subconscious level of what we experienced? 

When this happens, it can look and sound different for every single person. For example, post-war veterans can experience triggering flashbacks on the 4th of July holiday from the sounds of explosions created by fireworks. When triggering happens, the brain loses the ability to distinguish between the trauma of the past and linear present time. In other words, just like the example, veterans lose sight of the fact that they aren’t actually back in past action, but rather they become overstimulated by the brain’s flight or fight response as adrenaline and cortisol flood their body and the feelings of panic and fear return. 

This is why triggering can cause physiological symptoms to occur within the body such as an elevated heart rate, sweating, difficulty breathing, crippling anxiety or a panic attack. Triggering can also appear as an explosion of uncontrollable emotional reactivity.

Although we’ve discussed how veterans might get triggered due to post war trauma, triggering can happen to anyone who has experienced any form of trauma. Often when this happens the person experiencing the trigger doesn’t understand what they’re feeling, or why. They also won't have control over their actions during this time.

It’s important to know that in interactions where you experience heightened sensitivity, explosive reactivity, increased heart rate or blood pressure, shallow or difficult breathing, panic or anxiety– these are signs you’re in a reactive triggered state. 

Recognizing triggers can help you better understand and control them in the future. When you feel these symptoms, disengage in a way that works for you. Try a breathing exercise or some of the coping techniques discussed here. When you feel calm and your breathing returns to normal, consider and write down what you were talking about or doing when the moment occurred, for example, consider if you smelled something that reminded you of your grandmother’s freshly baked cookies which triggers your grief about her passing away, or did you hear a sound that brought you back to a childhood memory, long since forgotten? Try to capture this incident and then when you’re ready, schedule a session with your therapist or talk to someone you trust about what happened if you want to explore it further.

Do your best to communicate with others so that they are aware of topics or interactions that you know might trigger you. This can help your family and friends to better help you. It will also help you begin to track and gain more control over these moments so that you can start your path towards a better quality of life.